2018 Cycle 3 – Week 4 Day 2

Warm-up
Warm-up
Floss Hips
3 Steady Rounds:
10 Good Mornings
Row 250m

Metcon
Metcon
AMRAP 20 Minutes
Row 250m
15 Power Snatch 75/55lbs
15 Chest to Bar

If you bike it will be 500m

Intravel
Metcon
3 Rounds:
:60 Max Wallballs 30/20lbs
:60 Rest
:60 Max Toes to Bar
:60 Rest
:60 Max Lateral Burpees Over Bar
:60 Rest

Extra work
Rest Pause Strict Press (3 reps for max rep)
3 max sets of Dumbbell Press @ 25% of barbell strict press. After a max sets, place down dumbbells, take 15 slow deep breaths then perform set 2.
Metcon
10 Rounds:
10/8 Calories on Bike
10 Kipping Handstand Push-Ups
Rest :60
Metcon
Back Rack Walking Lunge Steps
5×30′
HAF